Lifestyle Changes That Help Prevent Back Pain

Maintaining a good posture goes a long way to help relieve back pain. It is important that you engage in some physical exercises and also try to stretch your body often. Studies also suggested that walking, swimming, hiking, and jogging are the four scientifically proven exercises that can also strengthen your back muscles by giving you a good posture. Practicing any of these physical exercises can also reduce the amount of stress on your back.

Bad posture is a major cause of back pain. When you are sitting at your work desk or slouching on the couch, make sure that you sit with your back straight as to avoid back pain. Changing a few daily habits can help you maintain a pain-free and healthy back for a long time. So, read below to know about the changes which you can make in your daily lifestyle to help relieve back pain.

Healthy Lifestyle Changes To Help Prevent Back Pain

1. Exercise Daily:

A major cause for back pain in people is when they are out of shape and also when they don’t exercise regularly. Back pain will occur in people who are not moving their body at all. Regular exercise plays a vital role in your daily life. It helps you in strengthening your back muscles and in relieving pain. Activities like running, stretching, jogging, gymming will keep you actively fit and will also help in cutting the extra fat from your body. Always remember to stretch your body before starting with any exercise to help prevent injury.

2. Don’t Sit For Too Long:

You are strongly advised to never sit for too long, take a short break in between to stretch out your body or to move around in your office. Also, always remind yourself to sit straight whenever you notice yourself slouching on your seat because a bad posture will lead to pain in muscles and bones, while good posture keeps your spine correctly aligned. If you are driving for a long distance, then you can avoid the back pain by using a soft cushion behind your back as to give support. These are the small things which most people ignore, but they can give you real relief if you remember to do them. So, no matter how busy you are or how much pending work you have, always try to take some time out for your body because the benefit goes beyond avoiding back pain and you won’t regret it.

3. Eat Healthy:

Consuming a healthy diet can help you in staying fit and healthy. Include foods that are high in calcium and vitamin D as it makes your bones stronger, which can help prevent Osteoporosis, a common cause of back pain. Also, add salmon, flax and chia seeds, ginger, and turmeric into your diet as these foods fight inflammation, which causes the pain and also try to reduce your sugar intake. A healthy diet the essential factor that encourages healthy living. So, eating rich nutritious food not only gives you relief from back pain, but it also strengthens your body and muscles. Consuming a healthy diet will automatically nourish your bones and will enhance the flow of blood in your body.

4. Correct Your Sleeping Posture :

The first thing to avoid is sleeping on your stomach, and the second thing to keep in mind is to not go to bed just after having a meal, wait for at least half an hour after dinner. These are the two major things which you need to avoid. As to avoid the back, you should try sleeping on your back as it is the most effective option because it is the only option that helps reduce back pain and if you are suffering from lower back pain then the best option is to sleep sideways. After all this if you are still facing the problem then try different positions which can match your comfort level or else you need to see a doctor.

5. Avoid Heavy Lifting:

Incautious lifting with improper techniques can cause strain in your back. So always stretch your body before lifting heavy weights and make sure to use proper methods and if you are already suffering from severe back pain, then you should definitely heavy weight lifting.

6. Quit Smoking:

It is widely known that smoking increases your risk of cancer and heart diseases, including lung and colon cancer, but most people don’t understand that smoking can also cause severe back pain. It is not fully known how it affects your back health, but it definitely narrows the blood vessels, which can be a possibility as narrowed blood vessels lead to less nutrition and oxygen reaching the spine and which in turn results in weakening of the muscles. Moreover, smoking also causes coughing which can further trigger back pain.

You can reduce your back pain from following these healthy yet simple lifestyles and if you are experiencing some back pain issues that you must consult your doctor immediately

Meet Our Yoga Teachers


Devender Bhardwaj




Gabriele (Gaby) Alscher